Preventing Back Pain
Is back pain an inevitable situation that all of us have to deal with as we get older. Based on the numbers, we can tell you that 80% of all people experience back pain at some point in their lives. Yet the vast majority of people do not experience back pain for long, and most get better as the muscles and ligaments that were sprained and strained heal on their own. For some people, though, back pain lingers, and threatens to become a chronic condition in the absence of a treatment that addresses the physical source of pain.
Let's take a look at preventing back pain, and what things you can do to make sure that your problem does not become chronic or hopefully occur at all.
Preventing Back Pain: If you are a person reading this, chances are that you have back pain now or have had acute back pain recently. Once you have had your first back pain attach, you are four times more likely to have a recurrence. This means that you should do everything in your power to keep your backs strong and flexible so that you never have that first attack.
But if you are that person who has had that first attack, that's neither here or there to you. Here are some things you can do to keep your backs, muscles, and body strong and flexible so that you minimize the chances of suffering acute cases in the future.
- Minimize and Avoid Twisting Motions. The various sections of the spine, including the cervical spine (neck) are built for rotation or twisting, to meet the demands of work, sports, and life. But the human body is not built for lifting heavy objects while twisting on a regular basis. Twisting motions should be avoided while twisting, whenever possible. Any motion that involves lifting and twisting is risky. Occupations that require regular lifting and twisting, such as garbage collectors, nurses, and healthcare workers, are associated with a high rate if workplace injuries and back pain workers compensation cases. When lifting and moving patients from bed to stretcher to examination table, patients simply aren't able to use their legs and keep their backs straight through all of the various motions. Fortunately, there are newer lifting and moving devices that are becoming regularly available to healthcare workers who have the responsibility of lifting, moving, and transferring patients around the hospital.
- Lift safely: There should be very little movement in your back as you are lifting objects, carrying them, and transferring them to another place. When lifting and carrying objects, your spine should be straight and erect, and your legs and arms should be doing all the work. Bend your knees, tighten your abdominal muscles, and keep the object close to your body as you are raising it. These are some of the keys to safe lifting.
- Drink Plenty of Water: Staying hydrated is one of the keys to sustaining life and remaining healthy. The body can go over a month without food, but only a handful of days without water. The brain and internal organs of our bodies are the most vital to our survival, and it always gets the water first. After these core organs, structures such as the disc of our backs and the joints get any water that is left over. If we are habitually dehydrated, the discs of our spine may suffer, and lose their volume and height over time. We may avoid this problem by drinking plenty of water. To be adequately hydrated, we should drink at least 6-8 8 ounce glasses of water a day. The body is well designed to filter the extra water it doesn't need out of the body, so you don't have to worry about drinking too much water.
- Strengthen Your Abs and Have an Active Lifestyle: The health of your backs is not just about avoiding activities that will cause you injury. You will want to lead a lifestyle that keeps the back and abdominals strong and flexible. These are the muscles that support and move your spine. Maintaining the strength of your abdominal muscles is thought to be a key component for avoiding back pain.
- >Maintain a Healthy Weight. Obesity may put a lot of pressure on the spine, and change it shape causing an exaggerated lordotic curvature in the lumbar area. Obesity may cause postural abnormalities such as anterior pelvic tilt. To avoid these postural and structural problems, maintain a healthy weight.